Free shipping & returns on all US orders
Shopping Cart ()
Have a question? Call us now: 888-908-4258

Eric Helms on the Ketogenic Diet for Building Muscle

Written by:
Eric Helms on the Ketogenic Diet for Building Muscle

If you want to know what science says about using the ketogenic diet to build muscle, you want to listen to this episode.

The ketogenic diet is all the rage right now.

According to many, it’s the single best diet for losing fat, staying lean, and improving health and longevity.

It’s not, of course, because there’s no single diet that’s best for accomplishing all of that in everyone all of the time, but the ketogenic diet can work well as a weight loss diet for some people some of the time.

That’s how it has mostly been promoted, as well—as an effective way to lose weight rapidly—but recently, more and more people have been talking about the ketogenic diet’s superiority for building muscle as well.

They’re calling this approach “ketogaining” and the story is that it’s a healthier, more effective way to gain muscle and not fat than the traditional high-carb diet popular amongst most bodybuilders and weightlifters.

Poke around online and you’ll find some freaky big and lean people promoting ketogaining as well as a few studies that seem to validate their claims, and so understandably, it’s starting to catch on.

How legitimate is ketogaining, though?

Can you really have great workouts and gain just as much muscle but less fat by eating less than 50 grams of carbs and over 100 grams of fat per day?

To help answer these questions, I invited Eric Helms back on the show.

In case you’re not familiar with him, Eric’s one of the premier natural bodybuilding coaches in the game and is himself a professional natural bodybuilder and strength athlete, as well as an author and credentialed scientist with several peer-reviewed publications under his belt.

In this interview, Eric breaks down the research currently available on ketogaining and explains . . .

  • The basic theory of ketogaining (why it’s a thing)
  • What studies have shown and what questions still remain
  • How the ketogenic diet is likely to impact your training performance
  • How much fat you can expect to gain following a ketogenic diet vs a high-carb diet
  • Eric’s personal recommendation for carbohydrate intake for maximizing muscle gain
  • And more

Click the player below to listen:


9:41 – Does the ketogenic diet work for someone who wants to gain muscle and strength?

12:32 – Why does the ketogenic diet make you feel satiated?

24:34 – Why do you think that the performance was maintained?

30:51 – Does your body get more efficient with the glycogen it uses once you switch to a high fat, low carb diet?

35:02 – Does increasing carbs improve performance?

45:11 – Where can people find you and your work?

Mentioned on the Show

Thinner Leaner Stronger by Mike Matthews

The Definitive Guide to the Ketogenic Diet

Efficacy of ketogenic diet on body composition during resistance training in trained men: a randomized controlled trial.

Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes.

Salt Sugar Fat: How the Food Giants Hooked Us

MASS Research Review

Oh and if you like this episode want to be notified when new episodes go live, then head on over to iTunes, Stitcher, YouTubeSoundcloudSpotify, iHeartRadio, or Google Play and subscribe.

Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!

What did you think of this episode? Have anything else to share? Let me know in the comments below!

I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.


If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.

Here's a little sneak peek of what you'll learn inside...

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”
  • The 5 biggest fat loss myths & mistakes that keep women overweight, disappointed, and confused. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • An all-in-one training system that delivers MAXIMUM results for your efforts…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
  • A no-BS guide to supplements that will save you hundreds if not THOUSANDS of dollars each year that you would’ve wasted on products that are nothing more than bunk science and marketing hype.
  • And a whole lot more!

The bottom line is you CAN achieve that “Hollywood body" without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.

My book will show you how. Get it today and let’s build a body you can be proud of.

Bigger Leaner Stronger

Bigger Leaner Stronger

Thinner Leaner Stronger

Thinner Leaner Stronger

If you enjoyed this article, get updates. It's free.

100% Privacy. We don't rent or share our email lists.
Leave a Comment!

More from Muscle For Life

Sign in to Muscle For Life
or use your MFL Account